What. is. up? It’s the first full week of January and I’m pretty flippin’ fired up. Or maybe it’s the espresso I just had. Yeah, it’s definitely the espresso, but I’m still pretty happy. Which on a grey 25ºF day in January is saying something. 2016, I’m diggin’ yo vibes.
It’s Wednesday and that means I’m sharing a day of food, plus we’re chatting healthy weight loss. Today’s topic is all about goals.
Goals can be such a great tool for getting to a destination, but for weight loss they can be dangerous in the long run (which is what this blog is all about).
Breakfast: Overnight Oats with p28 gingebread pb, granola & blackberries
What Goals Are Good At
- Goals, are tools to motivate you to get to a destination, a finish line, a result, an “after”
- Goals can look like “lose 30 lbs.” “get fit for a big event” or “run a half-marathon”
- Goals can help you see the big picture then break down your path to success
Where Goals Fall Short
However, rather than a short burst of intense motivation and hard work, weight loss and achieving a healthy, happy weight range isn’t really about a finish line. Goals fail when it comes to after the “after.” It’s why myself and so many other people have failed in the past. We turned what should have been a lifestyle/habit change into a goal.
What I didn’t realize before, was losing weight fast is actually pretty easy. It’s easy to put your body under major stress for a short period of time and drop pounds unhealthily. But it almost never works. In my case I went too far.…and later crashed and burned and after than fell into a vicious cycle of extremes. Some people hit their “goal” but never learned what healthy for the long run really looks like, so they gain it right back.
Lunch: GoMacro bar & a latte at work
In my mind, the goal is FAR less important than the strategy and the game plan to get there. When you focus your energy on maintaining habit/lifestyle changes with no “end date” no “finish line” weight loss is often the natural result.
Ok, so lifestyle change is good, focusing on a number goal alone isn’t a forever solution, but what does that mean when you do want to lose weight?
It means when you make lifestyle changes for long term weight loss instead of just a short term weight loss goal, you need to plan what “forever healthy eating” looks like for YOU. Not Suzy who’s swears by veganism or Joey who preaches paleo. Maybe those do work for you, but it’s ok if they don’t.
Post workout: (inhaled it pre-picture) 1 scoop of vanilla vega protein + 1 frozen banana + 1 cup of unsweetened almond milk
For me personally, I’ve found it’s HOW I eat that makes a big difference. When I focus on eating meals I love, instead of what I think I’m “supposed to eat” I don’t snack mindlessly. Not putting any “restrictions” on what I can and can’t have really works. Often I’ll pick the salad because I like it, but if I’m having pasta there’s no guilt, I’m not “cheating” and I’m still moving in the right direction.
My motto for the last month has been “One day at a time, one pound at a time.” It reminds me that I need to enjoy every day. Not focus on one goal and sacrifice everything to get there. I have a range in mind but it’s flexible, and I’ll get there slowly, without deprivation.
Dinner: Butternut squash & barley cheese bake with arugula and edamame
WEEKLY CHECK-IN
Starting weight: 144 lbs.
Current weight: 141 lbs.
Goal weight range: 125 – 130 lbs.
Current Week of Sweat with Kayla: BBG Week 1
Self-love-o-meter: I listened to a Drake playlist during my last workout and felt like a boss.
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That is such a great message for those trying to lose weight. It really should be all about fueling your body and very slowly the weight will come off! I think you are doing great! And that butternut squash barley cheese bake looks so yummy!
You hit the nail on this one! I’ve watched my mom lose 40 lbs, 30 lbs, 50 lbs, all my life and I could never understand why she’s constantly needing to lose weight if she did it just last year? She is a constant yoyo dieter, which she is getting much better about but it’s hard to watch sometimes. I learned from her mistakes that it does take lifestyle change! I haven’t figured out a way yet for me to have zero parameters and eat well. I have the worlds biggest sweet tooth so it’s a constant battle on that front.
Congrats on 3 lbs. That amazing!
Love everything about this post. You’re amazeballs. I wish I had your wisdom two years ago. I was tracking pretty much every food, almost every day, because I thought that was what I needed to do in order to see results. It put unnecessary stress in my life. I constantly thought about what each meal should look like.. it consumed me in the most unhealthy way. And what is sad, looking back now, I didn’t even realize what I was doing was unhealthy. It was just something I did. Anyways, definitely over that now! I still track macros every once in a while depending on my goals if I am lifting, but I’m not worried about calorie intake. And I always make sure I am getting ENOUGH food, unlike in those years where I would declare victory if I was constantly under my calorie goal each day. Oh the learning curve of the fitness enthusiasts.
<3 Hope you're having a ballin' day.
Thanks Ashley – you/we are definitely not alone in that. In a society that’s always pressing us to weigh less, eat less we think we’re making the right choice by constantly sacrificing and focusing just on numbers. It only took me failing 3x to figure that one out.
LOVE the self love o metre!
Thanks girl!
It’s so encouraging to see a healthy perspective on goals and weight loss! Having the right mind set for something like losing weight can make or break you since it’s so centered on your self image and perception. Also, that squash bake looks AMAZING.
Thanks Emily, seriously it’s the support and comments like yours that help me keep it real. <3
How do you like Week 1 of Kayla? I can barely walk haha.
I was wobbling SO much after the leg workout, it was comical in a “hmm probs gonna die” kinda way.
Can I just say I LOVE the self-love-o-meter!? Everyone needs that in their daily life. 🙂
Thanks girl! Not always easy to remember when you’re making a change but it finally dawned on me that self-love and self-improvement can go hand in hand <3
This is perfect. I’m with you on the “don’t eat something just because that’s what you think you’re supposed to eat.” A few years ago I used to think that salads were the only healthy food out there. I’ve discovered some healthy foods that I love and it makes it so much easier to eat it naturally instead of making it a task or a chore. I hope your week 1 of Kayla has been going well! I just started this week! Sore, but loving it haha.
No way! Yeah I did legs yesterday and I was shaking half way through haha. I love that they’re short and intense and I always feel great after.
I love this and couldn’t agree more! Crashing and burning is not the way to handle weight loss. I love that you are documenting your food each week!
Thanks Kristin. It only took me x3 times to learn it the hard way 😉
Can I come over the next time that you make that dinner??? Looks amazing! And like I said when I saw you yesterday you look amazing, happy, and glowing…Keep up the great work friend!
Thank you so much Katie! It’s amazing what being on the right path can do for your health <3 Can't wait for more casual encounters <3
The idea of seeing the journey AS the destination is big for me as well, and something I think about every day. Life is what happens while we’re making other plans, so we may as well live it to the fullest on the way to what we think we ultimately want, and that includes figuring out a healthy balance for the everyday – or the long run!
So so true Alyssa. I’ve always had the mentality of “someday” and living in the future, it’s only recently that I’m trying to actually live my life and not just plan it.
Awesome message. Keep it going and remember to enjoy every day. Too many times we wait until XYZ have happened or we achieve something. Mini goals 🙂
Heck yes, make every day count, make every day special <3
This is so empowering to read! I lost 60 pounds 7 years ago in a very unhealthy way. It wrecked havoc on my hormones and thyroid. I wish I had someone in my life back then to share this mentality with me. Thank you for posting this!
Thank you so much Heather. It’s so frustrating and confusing when the media and society praise rapid weight loss without ever mentioning the consequences long term.
hi georgie, i’ve been reading your blog for some time and really enjoy your perspectives. however, i wonder whether you’ve given any thought as to whether your posts might be triggering for those readers still struggling with restrictive eating disorders and eating disorder recovery?
That’s a great point Cate and it’s something I debated for a long time. Perhaps I should add a trigger warning. However I ultimately decided on sharing this authentic part of my life/journey/struggle because I found a lack of relatable stories about healthy, slow, maintainable weight loss post recovery. Thank you for saying something.
OMG this -> When I focus on eating meals I love, instead of what I think I’m “supposed to eat” I don’t snack mindlessly.
I hate traditional lunch foods. I’d still be hungry. Now I’m eating like a bar and a juice because it’s what I want or eating celery + hummus with a hard boiled egg and cheese and grapes and I’m not ravenous. At dinner I’m telling myself 1/2 plate veggies, 1/4 protein and 1/4 starch but nothing is OFF limits. Plus, taking rest days from working out.
I know when I stop stressing I’ll lose weight – I’m down 2 pounds from before I left SF for the holidays so woohoo!
No way! That’s so awesome Cassie. I think the stress thing has been been big for me too. The job change has cut my stress waaay down.
i have been wanting to lose some weight for a while too but when i do too much, my body gets exhausted and i get frustrated easily. lately, i have been focusing on consistency with my meals and type/quality exercise (not just going to the gym) which is starting to show some progress. also, a little rest and quality sleep is making a huge difference in my overall health.
Such a good attitude! Consistency can be hard because it takes a while for progress to “show” but in the long run it’s the way to go. (only took me failing a bajillion times to learn that one)
I’m doing kayla too and it’s awesome! I love how short and effect they are. I don’t have to spend an hour doing cardio to feel like I exerted myself.
Great points. Get it gurl!
Thanks so much Faith – definitely loving the quick intensity of the workouts. It makes it easier to start when you know it will be over in a half hour.
okay that dinner! I need a recipe stat!
loved this post Georgie!!
-Annie
http://www.takeabiteblog.com
Thank you Annie!
I absolutely love that your weight loss goals are not centered around weight loss. That is a super blessing!
I agree that not putting restrictions on what you eat really helps! It’s all about balance, and putting restrictions may cause an unhealthy relationship with food and diets, in general. I love Kayla’s BBG too, SUCH a great workout!